Marcus Filly Bodyweight Workout for Muscle Gain: 7 Moves

Think you need heavy weight to build muscle? This bodyweight workout for muscle gain might make you rethink your stance. Go beyond basic bodyweight staples like push ups, dips, and pull-ups. Let's gain muscle in your lats, biceps, traps, core, and more. I've put together some unique training formats, Functional Bodybuilding style, to look good, move well, and gain muscle almost anywhere.
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[@jamie_vdm]

This is great, thanks Marcus and team! Would love to see lower body next!

[@harishgehlot__]

1:00 Every 90 sec with particular range of reps and sets : - Pull ups (try different grips) - Strict Dip 3:39 Rest pause set - Deficit push (Do a set upto failure and rest then do again upto failure) - Ring bulgarian rows (Same as deficit push ups) 6:40 EMOM - Ring bicep curls (10-15 reps) then immediately do Should Extensions inverse - Skull crusher (10-15 reps) then immediately do tricep stretch on bench 8:12 Density Finisher - Extended range pike push up

[@harishgehlot__]

Ditch the weights 1st Exercise One after other Every 90 sec (i) Pull ups (try different grips) (ii) Strict Dip 2nd Exercise Rest pause set - two mini sets of both exercise results in one complete rest pause set , do atleast 2 - 3 sets (iii) Deficit push (Do a set upto failure and rest (for 30 sec) then do again upto failure and rest (for 90 sec), then do another exercise i.e. iv) (iv) Ring bulgarian rows (Same as deficit push ups) 3rd Exercise (v) Ring bicep curls (10-15 reps) then immediately (no rest) do Shoulder Extensions inverse manner (20 sec) then do other exercise i.e. vi (vi) Skull crusher (10-15 reps) then immediately do tricep stretch(20 sec) on bench. After these one set completes , repeat for 3-4 sets 4th Exercise Density Finisher (vii) Extended range pike push up - Perform 2 - 3 pyramid sets like 2 then 4 then 6 ,8 then 10. Then another set follows up. Legs Pistol Squats (10 each side ) Strict toes to bar (10 reps) Jumping lunges (20 each side) Strict knees to elbows (20 each side) Walking lunges ( 30 each side) Hanging knee tucks (30 reps) Jumping lunges (20 each side) Strict knees to elbows (20 reps ) pistol squat (10 each side) Strict toes to bar ( 10 reps)

[@rodrigoolivares3269]

Excelentes opciones y muy buena rutina

[@koppanypap2442]

Awesome one! Can you make one lower body workout as well? Thanks!

[@marcusfilly]

Definitely. Thanks for the suggestion.

[@shaf573]

Awesome workout Marcus, how often can we perform this style of workout? Two or three days a week?

[@marcusfilly]

You could do any of these bodyweight movements 1-2 times per week.

[@mandel9000]

Do you have more info on the orange wraps around your hands? Just curious since I often rip and I don't really like gymnastics/crossfit grips.

[@marcusfilly]

They're Eleiko straps!

[@plamenpenev736]

Could you explain to me . 90 sec to do 5 to 10 pull ups and after that 90 sec to do 5to 10 dips . Or 90 sec for both?

[@marcusfilly]

These movements are done every alternating 90 seconds. First 90 seconds: 5-10 pull ups Second 90 seconds: 5-10 dips

[@plamenpenev736]

@@marcusfilly thank you

[@cdub7190]

What kind of cookie are you holding?😉